feat: 添加挑战页面和相关功能
- 在布局中新增挑战页面的导航 - 在首页中添加挑战计划卡片，支持用户点击跳转 - 更新登录页面的标题样式，调整字体粗细 - 集成 Redux 状态管理，新增挑战相关的 reducer
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utils/pilatesPlan.ts
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190
utils/pilatesPlan.ts
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export type ExerciseSet = {
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durationSec?: number; // 计时型（秒）
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reps?: number; // 次数型（可选）
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restSecAfter?: number; // 组间休息
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};
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export type Exercise = {
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key: string;
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name: string;
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description: string;
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videoUrl?: string;
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sets: ExerciseSet[];
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tips?: string[];
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};
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export type DayPlan = {
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dayNumber: number; // 1..30
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type: 'training' | 'recovery' | 'rest';
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title: string;
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focus: string; // 训练重点
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exercises: Exercise[]; // rest/recovery 可为空数组
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};
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export type PilatesLevel = 'beginner' | 'intermediate' | 'advanced';
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const BASE_EXERCISES: Omit<Exercise, 'sets'>[] = [
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{
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key: 'hundred',
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name: '百次拍击 (The Hundred)',
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description: '仰卧，抬腿至桌面位，核心收紧，小幅快速摆动手臂并配合呼吸。',
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videoUrl: undefined,
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},
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{
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key: 'single_leg_stretch',
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name: '单腿伸展 (Single Leg Stretch)',
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description: '仰卧，交替伸直一条腿，另一条腿屈膝抱向胸口，核心稳定。',
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},
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{
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key: 'double_leg_stretch',
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name: '双腿伸展 (Double Leg Stretch)',
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description: '仰卧同时伸直双腿与双臂，呼气收回环抱膝盖。',
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},
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{
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key: 'roll_up',
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name: '卷起 (Roll Up)',
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description: '由仰卧卷起至坐并前屈，再控制还原，强调脊柱分节活动。',
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},
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{
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key: 'spine_twist',
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name: '脊柱扭转 (Spine Twist)',
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description: '坐姿，躯干直立，左右控制旋转，强调轴向延展与核心稳定。',
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},
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{
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key: 'bridge',
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name: '桥式 (Bridge)',
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description: '仰卧，卷尾抬起骨盆至肩桥位，感受臀腿后侧发力，控制还原。',
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},
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{
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key: 'side_leg_lift',
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name: '侧抬腿 (Side Leg Lift)',
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description: '侧卧，髋稳定，抬高上侧腿，控制下放。',
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},
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{
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key: 'swimming',
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name: '游泳式 (Swimming)',
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description: '俯卧，交替抬起对侧手臂与腿，保持脊柱中立并延展。',
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},
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{
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key: 'cat_cow',
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name: '猫牛式 (Cat-Cow)',
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description: '四点支撑，呼吸带动脊柱屈伸，作为热身或整理放松。',
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},
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{
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key: 'saw',
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name: '锯式 (Saw)',
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description: '坐姿分腿，旋转并前屈，斜向触碰对侧脚尖。',
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},
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{
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key: 'plank',
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name: '平板支撑 (Plank)',
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description: '前臂/掌支撑，身体成直线，保持核心紧致。',
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},
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];
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function buildSets(level: PilatesLevel, baseSec: number, setCount: number): ExerciseSet[] {
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const effort = baseSec + (level === 'intermediate' ? 10 : level === 'advanced' ? 20 : 0);
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const rest = 15;
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return Array.from({ length: setCount }).map(() => ({ durationSec: effort, restSecAfter: rest }));
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}
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function pickExercises(keys: string[], level: PilatesLevel, baseSec: number, setCount: number): Exercise[] {
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return keys.map((k) => {
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const base = BASE_EXERCISES.find((e) => e.key === k)!;
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return {
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...base,
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sets: buildSets(level, baseSec, setCount),
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tips: [
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'保持呼吸与动作节奏一致',
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'核心始终收紧，避免腰椎塌陷',
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'以控制优先于速度，专注动作质量',
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],
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};
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});
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}
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export function generatePilates30DayPlan(level: PilatesLevel = 'beginner'): DayPlan[] {
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// 周期化：每7天安排恢复/拉伸；逐周增加时长或组数
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const plan: DayPlan[] = [];
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for (let d = 1; d <= 30; d += 1) {
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const weekIndex = Math.ceil(d / 7); // 1..5
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const isRecovery = d % 7 === 0 || d === 14 || d === 21 || d === 28; // 每周末恢复
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if (isRecovery) {
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plan.push({
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dayNumber: d,
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type: 'recovery',
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title: '恢复与拉伸日',
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focus: '呼吸、脊柱分节、柔韧性',
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exercises: pickExercises(['cat_cow', 'saw'], level, 40, 2),
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});
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continue;
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}
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// 训练参数随周数递增
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const baseSec = 35 + (weekIndex - 1) * 5; // 35,40,45,50,55
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const setCount = 2 + (weekIndex > 3 ? 1 : 0); // 第4周开始 3 组
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// 交替不同侧重点
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let title = '核心激活与稳定';
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let focus = '腹横肌、骨盆稳定、呼吸控制';
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let keys: string[] = ['hundred', 'single_leg_stretch', 'double_leg_stretch', 'roll_up', 'spine_twist'];
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if (d % 3 === 0) {
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title = '后链力量与体态';
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focus = '臀腿后侧、胸椎伸展、姿态矫正';
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keys = ['bridge', 'swimming', 'plank', 'spine_twist', 'roll_up'];
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} else if (d % 3 === 2) {
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title = '髋稳定与侧链';
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focus = '中臀肌、侧链控制、骨盆稳定';
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keys = ['side_leg_lift', 'single_leg_stretch', 'bridge', 'saw', 'plank'];
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}
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const exercises = pickExercises(keys, level, baseSec, setCount);
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plan.push({ dayNumber: d, type: 'training', title, focus, exercises });
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}
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return plan;
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}
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export function estimateSessionMinutes(day: DayPlan): number {
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if (day.type !== 'training' && day.type !== 'recovery') return 0;
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const totalSec = day.exercises.reduce((sum, ex) => {
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return (
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sum +
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ex.sets.reduce((s, st) => s + (st.durationSec ?? 0) + (st.restSecAfter ?? 0), 0)
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);
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}, 0);
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return Math.max(10, Math.round(totalSec / 60));
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}
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// 用户自定义配置（用于挑战页可调节）
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export type ExerciseCustomConfig = {
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key: string;
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enabled: boolean;
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sets: number; // 目标组数（计时型）
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durationSec?: number; // 每组计时秒数（若为空可按默认）
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reps?: number; // 每组次数（可选）
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};
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export function buildDefaultCustomFromPlan(day: DayPlan): ExerciseCustomConfig[] {
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return (day.exercises || []).map((ex) => ({
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key: ex.key,
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enabled: true,
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sets: Math.max(1, ex.sets?.length || 2),
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durationSec: ex.sets?.[0]?.durationSec ?? 40,
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reps: ex.sets?.[0]?.reps,
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}));
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}
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export function estimateSessionMinutesWithCustom(day: DayPlan, custom: ExerciseCustomConfig[] | undefined): number {
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if (!custom || custom.length === 0) return estimateSessionMinutes(day);
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const restSec = 15; // 估算默认休息
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const totalSec = custom.reduce((sum, c) => {
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if (!c.enabled) return sum;
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const perSet = (c.durationSec ?? 40) + restSec;
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return sum + perSet * Math.max(1, c.sets);
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}, 0);
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return Math.max(5, Math.round(totalSec / 60));
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}
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